CrossFit OwnIt – Hi-C

Skill

Handstand Push-ups

PART 1

2 rounds:

Hollow holds 25 sec (scale: knees bent)

Handstand hold 25 sec (scale: pike hold off box, scale up: shoulder taps)

Pike push-ups 5-10 reps (scale: use abmat)

HSPU negative 3 reps, 6 sec negative (scale: pike or regular push-up negative, scale up: deficit)

PART 2

5 minutes

Scaled: 3x max KB press, seated on box

Intermediate: 5-4-3-2 scaled HSPU, making each set more challenging

Rx: 3x max set HSPU

All levels: rest 1 min between sets

Scaled: shoot for 8-12 reps per set

Metcon

Metcon (AMRAP – Reps)

24 min emom

12/10 cal bike

5-8 BBJO

12/10 cal row

5-12 knee raises